A muscle injury among runners can mean a stretch beyond capacity or tearing of the affected area. A common runner's issue, muscle injuries often appear in the form of a strained hamstring, back or calf. A muscle injury may also involve an injured ligament or tendon which connects the injured muscle to the bone. These injuries, though not life-threatening, generally mean a temporary reduction in training. Taking care of a muscle injury promptly will help ensure a quick return to training.
Step 1
Rest the injured part of your body. Do not try to endure the pain and continue exercising, as you may make the injury worse. Avoid placing any weight on the affected area.
Step 2
Take acetaminophen or ibuprofen to reduce pain and swelling. Reduce pain, inflammation and swelling further by applying ice or immersing the injured area in a slush bath. Repeat icing every two hours for 15 to 20 minutes. Continue to ice while awake over the course of 72 hours.
Step 3
Apply a compression bandage to further reduce the chance of swelling. Start wrapping the bandage from the side of the injury farthest from your heart. Loosen the bandage if you feel numbness or swelling, as the bandage may be too tight. Keep the injured area elevated.
Step 4
Massage the affected area after 72 hours have passed. Do not massage the area too vigorously. Stretch the muscle slowly and gradually following a massage.
Step 5
Exercise slowly and gradually when returning to regular physical activity. Skip high-impact activities for a few days and increase the amount of activity in increments.
Things You'll Need
- Anti-inflammatory medication
- Ice
- Compression bandage
